- Deadlift: 170 x 4/190 x 1/180 x 3 x 4

- Pause Squat: 120 x 3 x 4 @ RPE 8

- SLDL: 3 x 12

- Leg Raise: 3 x 12

- Conditioning: 6 x 20s rower sprints 1:40s rest

Good Friday. Great Session. 

- Bench: 80 + yellow minis doubled  x 3 x 4 @ RPE 8(1st reps paused)

- Press: 65 x 4/72 x 1/68 x 3 x 4

- Weighted Chin: 3 x 8

- Weighted Dip: 3 x 12

- Laterals 3 x 12/Hammer Curl 3 x 12

- Conditioning: 6 x 20s rower sprints 1:40s rest

- Squat: 124 x 4/137.5 x 1/130 x 4 x 3

- Deadlift: 150 + blue medium x 3 x 4 @ RPE 8

- GHR: 3 x 15/GHD Situp: 3 x 15

- Conditioning: Prowler sprints x 30m x 8

- Bench: 95 x 4/106 x 1/100 x 4 x 3 (1st reps paused)

- Close Grip Bench: 70 + yellow minis doubled x 3 x 4 @ RPE 7-8(1st reps paused)

- DB Row: 3 x 15

- Ring Push Up: 3 x 15

- BB Curl: 3 x 15

- Skullcrusher: 3 x 15

Comments:

In hindsight, those banded close grips were probably done too light. This was my first time doing them so it was hard to gauge. 

- Deadlift: 176 x 3 x 4

- GPP Circuit: 3 rounds x 10 reps of: SLDL/Leg Raise/KB Swing/Air Squat

- Conditioning: Prowler sprint x 30m x 6 (1 minute rest)

Comments:

After pulling from a deficit for the last fortnight, this felt easy today. 

Deload is now over. I've got some hard weeks ahead. 

- Press: 67 x 3 x 4

- GPP Circuit: 3 rounds x 10 reps of: Chin Up/Lateral/Dip/Push down

- Conditioning: Prowler sprint x 30m x 6 (1 minute rest)

Comments:

The deload continues